Over the past year, TikTok has spawned a slew of viral tips, tricks, and trends to improve the way we make pasta (the feta is really that good, try it), how we clean, and even how we work from home and train. So don’t be surprised if your For You page features a few other fitness game changers, including the latest one: The 12-3-30 Treadmill Workout.
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The training comes from influencer Lauren Giraldo, who first shared it in 2019 and later from TikTok. Inspired by her own trial and error experiments, Giraldo said she found that using the maximum incline of the treadmill in her gym (12) at a rate that would allow her to relax for an inconspicuous amount of time that was recommended to her Well Felt from a reliable source (30 minutes, courtesy of Grandma) gave her the workout her body needed to keep feeling good.
@laurengiraldoGame Changer honest ♬ Original sound – Lauren Giraldo
“I’m not a runner and running on the treadmill didn’t work for me,” Giraldo said in an interview with TODAY.com earlier this year. “I started playing around with the settings, and by the time my gym treadmill had a maximum incline of 12. The three mph felt right like running, and my grandma always told me 30 Minutes of exercise a day were all it took. “
The attraction to the TikTok crowds? It’s simple, easy to remember, and a bit more powerful than some standard 15-minute walking exercise.
“I used to be so intimidated by the gym and it wasn’t motivating,” Giraldo said on her TikTok video (which has now been liked 2.7 million times). “But now I’m going, I’ll do one thing and I can feel good.”
Will This Workout Work For You? It depends on.
The effectiveness of walking for fitness is something we have known about for years – but as with any workout, there are right and wrong ways to do it. If done correctly, walking for fitness can help a person “maintain a healthy weight;” according to the Mayo Clinic; Prevent or treat various conditions such as heart disease, high blood pressure, and type 2 diabetes [and] Strengthen your bones and muscles. Improve your mood. Improve your balance and coordination. “
But it’s also good to remember that shape matters (both to make sure you’re getting the most out of your 30 minutes and to prevent injury) – and some experts have weighed this viral trend to determine that walking Going on a slope and maintaining good shape can be deceptively challenging.
Dr. Dennis Cardone, a specialist in osteopathic sports medicine and chief of sports medicine in primary care at NYU Langone Health, said TODAY that he would not recommend this workout for someone new to walking to keep fit and definitely not an everyday routine Routine – Especially When It Is You struggling to hit the 30 minute mark without getting out of breath.
“When someone works that hard with this workout, and is a 20 year old, young and healthy, and he’s struggling, you see that it was quite a significant workout. It’s just too early and there really should be a day off, ”said Cardone. “It definitely increases the stress in the sense that people exercise more in less time. The muscles work harder … The problem is, people don’t believe that walking is a stressor. You think: what’s the big deal with a slope? I just go ‘But it’s a really big stressor: low back, thighs, Achilles tendon, knees, plantar fascia … these are the areas where we see some significant injuries related to tilting a treadmill. As a general rule, whenever someone starts or changes a workout, or adds something like an incline, they have to follow the rule to make it slow. Otherwise, there is sure to be a significant risk of an Overload Violation. “
Depending on your fitness level and incline walking experience, this steep incline, medium speed workout may be a perfect fit for your body and exercise needs (provided you watch out for overuse and take good care of yourself after your workout). But given the steep incline (we’re talking uphill, baby!) And the moderate pace, it’s probably not the LISS (Low Intesity Steady State) training dream for every beginner.
However, it’s important to remember that everyone’s body is different – and if you’re new to fitness walking, running, or a regular cardio routine, this is the particular combination of settings you’ll want to prepare for (go flat out for now ) the ground and improve your shape, core strength before introducing any type of incline).
If you are looking for new ideas to change your daily exercise routine or make it more challenging when you are a fitness walking pro, 12-30-3 might be for you. But don’t worry about agreeing with these exact numbers or step by step with an influencer whose body is used to a certain type of exercise. If it doesn’t feel good or right to your body, work on it to find something that works! It is always better to be inspired than to be intimidated.
And in case these videos inspired you to start looking for your own treadmill, here are some beginner options that we love.
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MaxKare Electric Folding Treadmill Auto Incline Running Machine
With options of between a 0-12 percent incline and a top speed of 8.5 mph, this is a treadmill that can meet your needs as you develop your skills as a fitness walker and runner.
MaxKare Electric Folding Treadmill Auto Incline Running Machine
$ 439.99
on Amazon.com
Buy now
MaxKare folding treadmill
Amazon
This MaxKare treadmill is another less expensive option (under $ 400). It has a 17 inch wide treadmill belt, a top speed of 13 km / h and three manual inclines. There is also an integrated LCD screen that can be used to record data on speed, time, calories, distance and heart rate.
MaxKare folding treadmill
$ 369.99
on Amazon.com
Buy now
Fitness Avenue treadmill
Amazon
This treadmill is another folding option from Fitness Avenue. It’s small and easy to store when you’re not in use (for those who are scared of another exercise accessory turning into a wardrobe). It can go up to 7.5 mph and has three levels of manual incline (not quite 12, but that might be better for a beginner anyway).
Fitness Avenue treadmill
$ 419.00
on Amazon.com
Buy now
And before you head out, check out some of our other favorite home gym equipment:
